How to Sleep Better
Catch More Zzz's With These Proven Tips & Tricks
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Think about the things on your to-do list: get to the gym, drop off dry cleaning, remember to pick up an anniversary present. We have a hunch that “sleep” isn’t on there. While catching ZzZs tends to be the last thing you’re thinking about when you’re overwhelmed with work or losing those last five pounds before your best friends wedding, it’s perhaps the most valuable thing that can make both of those things better. Don’t just take our word for it, science agrees.
A single night of sleep deprivation is enough to up levels of ghrelin (and, in turn, feelings of hunger). Compared to those who snagged a full night’s rest, people experiencing sleep deprivation are more likely to be stressed. And then there’s the small factor that sleep deprivation can impact your sex life and ultimately lower your testosterone levels. One University of Chicago study found that guys who slept less than five hours nightly had lower T levels than those who get 7 to 9 hours.
"When you get a full night’s sleep, which can vary from 7 to 9 hours for different individuals, it's been proven that all aspects of performance increase," says Dr. Mikhail "Mike" Varshavski, known to his 2.2 million Instagram followers as simply "Doctor Mike." "Not only do you become quicker, faster, but your concentration greatly improves."
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OK, we get it. That Netflix queue isn’t going to watch itself. But what happens when you can't necessarily nail seven hours night after night? That's when a focus on quality reigns over quantity. Quality, or deep sleep, is when your brain is in your most relaxed state. "During this time the connections that have been created throughout the day, or what you learned, become fortified," says Dr. Mike. "In order to remember what you studied or to replicate your new skills you need this fortification to occur."
Contents
Five Rules to Sleeping Better
Getting the best quality sleep possible starts with making smart decisions. Here, Alcibiades J. Rodriguez, MD, neurologist and medical director of New York University’s Langone’s Comprehensive Epilepsy Center—Sleep Center, shares with us his four rules for a better quality snooze:
1. Follow a Regular Schedule: You make the time in your day-to-day to hit the gym, so why not dedicate that same effort to snagging some Zzzs? “Your goal should be to follow a regular schedule, like you would do for your regular job,” says Dr. Rodriguez. “You work from 9 to 5, you can do the same with your sleep schedule by marking off when you want to be in bed, even on the weekends.” Weekend warriors beware: This holds true for your Saturday and Sunday, too. By doing the best you can to keep things consistent throughout the week, you’ll feel better on Monday morning, says Dr. Rodriguez.
2. Get Dark: Light is a cue that tells your body that it’s time to spring into action, just like dark is a cue that it’s time to rest. It’s important to keep your room dark for sleep with blinds and shades. It’s also critical to turn down other sources of light at night — technology included. Make an attempt to put down phones and tablets an hour before bed to really get in the zone.
3. Get Comfortable: You splurge for items like your car and bachelor pad, so why not splurge on the things that make you better throughout your entire day, every day? Yup, we’re talking mattresses and pillows. (If you’re looking at buying a mattress, here’s what you should know to make sure you buy one best for you.) While it may be tempting to go the cheap route, a quality mattress can make all the difference in better quality sleep. Have a partner that has different mattress preferences than you? No need for separate beds. Rodriguez suggests looking into brands that offer dual zones, or more than one firmness level. This way, she can enjoy plush and you can get a bit more firm with it.
4. Avoid Exercising or Eating Before Bed: Sure, easier said than done. Hitting the bed right after you workout can leave you feeling charged. And slamming a fuel meal before lights-out leaves your body with plenty of work to do when you want to rest. You may not need a hard and fast eating or exercise curfew, but we advise having dinner or getting those burpees in at least two hours before bed.
While Rodriguez cautions to stay away from exercise late-night, definitely don’t skimp out on it altogether. The National Sleep Survey found in 2013 that people who exercise at any time of day report sleeping better and feeling more rested than those who don't exercise.
5. Sleep Naked: Okay, this one comes from us, not Rodriguez. Sleeping in the buff offers a whole slew of benefits, including a cooler, more comfortable body temperature and instant money savings. Plus, falling asleep sans clothes can help you fall asleep faster and reach the deeper stages of sleep you may not have achieved had you been swamped in layer.
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The Best Sleeping Positions
Everyone has a certain way that they like to cozy up before drifting off to Dreamland. While your chosen sleep position may be determined by things like sharing a bed or where your windows are located in a room, there’s actually more to it than that. In fact, your sleep positioning could be a major factor in whether you snore. Snoring turbulent airflow that causes tissues in your throat and nose to vibrate during sleep. (We’ve got tips on how to stop that too.) The most popular sleep positions include fetal, stomach, back, stomach, or a combination of all of them. Let’s dive into what your sleep position may really mean:
Fetal Position on the Right Side
What It Looks Like: You’re on your right side, your knees are high up toward your stomach and your neck is bending forward, bringing together the two. Robert Phipps, U.K. a body language expert known for his research on the most common sleep positions, the higher the knees and the lower the head, the more internal comfort you give yourself.
What It Means: If you have difficulty sleeping, this is the position for you. “This position opens the left nostril and activates the right hemisphere of the brain,” says Martha Cortes, DDS. “It’s generally associated with lunar energy and tends to be the most relaxing.”
Fetal Position on the Left Side
What It Looks Like: You’re on your left side, your knees are high up toward your stomach and your neck is bending forward, bringing together the two.
What It Means: Opening up the right nostril and activating the left hemisphere of the brain, Cortes suggests that this position is generally associated with masculine energy. “This is a good side to sleep on if you want to activate confidence,” she says.
On Your Stomach
What It Looks Like: You’re face-down with your head turned to one side, typically hugging a pillow or with your arms outstretched.
What It Means: According to Phipps, who calls this position the “freefaller,” this may mean that you don’t have a whole lot of control over what’s happening in your life. Clutching that pillowcase? You’re hanging on by a thread, buddy.
On Your Back
What It Looks Like: Laying on your back with your arms by your sides and your legs straight out, flat.
What It Means: According to Phipps, people who sleep in this position tend to be set in their ways and bossy. If you shift the standard positioning and tend to keep your arms up over your head, however, this means you’re open to listening and friendship.
Sleeping on your back can trigger sleep apnea – a common disorder that involves having one or more pauses in breathing while you sleep. These can last a few seconds to minutes, and may occur 30 times or more in an hour. “The excess, flaccid soft tissues of the throat cause apneas and hypopneas,” says Cortes. “Sleeping on the stomach or back also disrupts the respiratory processes, which is important to be mindful of.”
All of the Above
What It Looks Like: Restless. And uncomfortable. It's all of these positions at various points throughout your sleep.
What It Means: You’re indecisive and have a hard time getting comfortable. Maybe there’s something you are working on figuring out, or you’re feeling unsettled at your job or within your personal life.
RELATED: What Your Sleep Position Says About You
The Best Sleeping Apps
Sleep Cycle
Available for: iOS, Android
Place your phone on your mattress face-down, and allow Sleep Cycle to analyze everything about your sleep, from when you’re snoozing the lightest to when you’re deep in REM-sleep and snoring patterns. The app also uses a special alarm clock that gently wakes you up over the course of 30 minutes, instead of the typical jarring options that come stock with your device. Even more interesting, the app tracks your data so you can compare from month to month.
Free to download, in-app purchase from $1.99-29.99 at SleepCycle.com
Pzizz
Available for: iOS and Android
Using a patented system of sleep-optimized music, sound effects, and voiceover to put users to sleep, reviewers report waking up refreshed and having an easier time hitting the hay. Plus, there are a slew of customizable features, including the gender of your sleep assistant, duration of play, and even a 3D effect.
$9.99 at Pzizz.com
DigiPill
Available for: iOS and Android
With 21 different pills – its word for guided meditations – you can select what feels right to help you find your zen before crashing at the end of a long day. DigiPill aims to change your perception, mood, and even behavior to create better sleep patterns.
Free to download, in-app purchases from $0.99-$6.99 at DigiPill.com
Do You Need a Sleep Tracker?
We live in a society that’s obsessed with tracking everything from Instagram engagement to the amount of steps taken in a single day. Now, more and more companies are enabling consumers to track data throughout their “off” hours as well, with sleep trackers. Available in bracelet wearables, under-the-mattress devices, and stand-alone units—sleep trackers can give you sharp readouts of everything from how long you sleep (and in what cycle) to how deep your breathing, your heart rate, and everything in between. Here, we take a look at some of the most popular sleep trackers on the market:
Fitbit Charge 4
Not only does the Carge 4 track your sleep at night, it also gives you readouts during the day like steps, distance, calories burned, and active minutes. Plus, it totes a silent alarm that helps wake you up gently in the morning or reminds you when it's time to shut down for the night.
$149 at Amazon.com
Wellue Overnight Oxygen Tracker
This small little ring from Wellue is lightweight and comfortable, so it won't disturb your sleep, but its tiny size disguises a big feature set, including oxygen and heart rate monitoring, providing you with detailed reports on how your body held up over your sleep cycle.
$179.99 at Amazon.com
Apple Watch Series 5
The world's most popular smartwatch is also a powerful sleep tracker, with built-in optical and electrical heart rate sensors, and the world's largest app ecosystem to help you customize your sleep tracking needs, monitor your progress, and receive helpful suggestions.
$379.99 at Amazon.com
Setting Up For Your Best Sleep
Now that you know all you need to know about getting your best sleep, it’s time to do just that: get it. The final piece to the snooze puzzle: the perfect gear to make your bedroom a palace worthy of Sleeping Beauty. Check out our must-have room essentials for a sweet, sweet snooze:
My Sheets Rock 'The Regulator'
No need to flip the pillow to get the 'cool side' with this set of sheets and pillowcases. Made from the highest-grade bamboo rayon, these moisture-wicking sheets – available in a wide range of colors – are not only incredibly soft and silky against the skin, but they let your body regulate the temperature so you feel cool even on the hottest of nights.
Casper Foam Mattress
Tired of spending hours waiting for delivery men only for them to throw around your extremely high-priced mattress like damaged goods? Enter Casper. Not only does the Casper mattress make things super convenient by delivering it in a box (we’re serious, watch how the Casper unfolds), but they’re also obscenely comfortable. Feeling uneasy? That’s OK. The brand offers you a 100-day trial to make sure you’re absolutely satisfied with your new bed.
From $595 at Amazon.com
Coop Home Goods Pillow
A thousand times, yes. A great mattress is important, but if you don’t have a great pillow then the whole thing could be a wash. This fully adjustable pillow is made with foam for all sleep positions. If you need proof it’s rad, you can peep one of the 12,000+ positive Amazon reviews (yes, for a pillow). Like a great mattress, it also comes with a 30-day no-questions-asked return option if you’re not 100 percent satisfied.
$59.99 at Amazon.com
Vicks Mini Filter Humidifier
The temperature and climate of your bedroom can be a major factor that impacts how well you sleep. That’s where this humidifier comes in. Pumping moist air into the room, the humidifier helps you breathe easier and can also stave off dry skin. And breathing is pretty important. The ideal goal is to sleep in a room with a comfortable humidity level of between 40 and 60 percent.
$33.98 at Amazon.com
PerformaSleep King
With a copper-infused top layer, the PerformaSleep mattress keeps your body cool and is designed specifically with athletes in mind. With additional layers that soothe hard-working muscles, the fact that it starts at only $525 is a total steal. Like Casper, you can also snag this one with a trial period (this one is 30 days).
From $525 at PerformaSleep.com
AmazonBasics Room Darkening Curtains
Darkness is within reach! Whether you live in an east-facing apartment or simply or just super sensitive to light, these shades have got you covered (like, totally covered). They’ll keep out unwanted light and also create an insulating barrier against outside heat or cool temperatures. Sounds like a win-win.
$30.99 at Amazon.com
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